The basis for the correct diet of Dukan is the use of food with a small carbohydrate content.Subject to the methodology of this diet, it is necessary to stick to it for several months, but if necessary, your postulates can be viewed as the main meal system.P. Dukan, the author of nineteen books, derived the parameters of the ideal weight and described the methods of his performance.His last book "I're hears" was very recognized in people who suffer from overweight.It was published in 2011, the book has already been translated into several languages, is more popular in different countries, and this year is very much in demand.The bestseller of Dr.Dukan is acquiring more and more fans every day.
The methodology of weight loss proposed by a nutritional science is based on protein nutrition, does not restrict the parts and does not burden the calorie content.The basis of the method is two huge product groups, one of them are products made of animal proteins, and the second is vegetable.According to the author, these two types of products have been the basis for human nutrition in the past.This type of nutrition stores our genetic memory.With this combination of products, one person developed.Therefore, the digestive system is most adapted to these two categories of food.Pierre Ducan believes that two products with a high calibus - sugar and fat have caused great damage to humanity.Until not as many fats and sweets used for some time, the extracted meat from wild animals did not contain much fat, and sweets were in the form of fruits and honey.The diet of a modern person is oversaturated with fat and sweet food.
In his comments on the power methodology, Ducan writes that many experts in the field of healthy eating exist on the mandatory inclusion of grain and products that contain strength in the diet.Without denying the usefulness of such products, he is convinced that such products slow down in the first stage of weight when the main weight loss is running.The nutritionist gave very precisely a definition of excessive food.He writes: "Without knowing them, I can say that their additional pounds did not appear from the amount of food that they have absorbed for saturations, namely the surplus they ate to enjoy or get rid of stress ...".The method of losing weight Ducan will probably appeal to those who are not used to refusing culinary joys.
A Huge Assortment of Sea Fish: Dorada, HEK, HAST, COD, SIDA, Picks, Burbot, Output, Mackerel, Flounder, Sea Sos, Herring, Kefal, Sturgeon, Sardines, Pike, Spy, Trout, Tuna, Salmon, Crabs, Carp, Caviar, etc.Shirt Oysters, Mussels, Octopuses, crabs, trumpeters, lobs, crayfish, sea urchin and scallops, karakakatics etc. A large selection of poultry: turkey, chicken, cesard, young rooster, quail, bouquet, chicken liver, deaf etc. Two types: chicken and quail.Dairy products with zero percentage of fat content: kefir, unsweetened yogurt, cottage cheese and cheese etc. About thirty vegetables: zucchini, kabbett, cucumber, aubergines, carrots, beets, celery, pepper, pepper, radish, chicorone, green salad, green, green, sorrel, sorrel, sorrel, sorrel,Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrel, Sorrell, Sorrel, Sorrel, Surchare, Sauer steamer, sides, south, Manhold, Tomaten etc.And mushrooms.All types of green without restrictions.
Before using Ducan's diet, you have to find out your optimal weight you should strive for.This can be done with services that are easy to find on the Internet.You can bring in all the necessary parameters (current weight, desired, attempts, weight, size, etc.) and get the figure of your perfect weight.As you can see, everything is individual.You will also receive a "ruler" that helps to observe a diet after levels: each level is calculated by the duration and weight loss, which controls the duration of the weight loss very easily.The basis for the correct diet of Dukan is the use of food with a small carbohydrate content.
Subject to the methodology of this diet, it is necessary to stick to it for several months, but if necessary, his postulate as the main system of all of their lives can be taken.The author divided his power supply system conventionally into 4 stages.Each level has its own rules.But all phases such as the entire Ducan diet have several common points:
- "Eat how much you want and when you want!"- There are no strict volumes of portions and the specified time of food;
- Throughout the Dukan diet, more than 1.5 liters of liquid have to be taken every day;
- Daily Eat Hafer Bran (a large number of quantities);
- Perform physical exertion every day, at least charge;
- Go every day and more than 20 minutes during the first stage longer than 30 minutes - in the second and third stage).
1. Level of Dukan's diet "attack"
The weight loss during the first stage is between 2 and 6 kg.During this time, the process of dividing fat tissue in the body is included in the process.In this phase, a little feeling of weakness, a complaint, and such side signs as dry mouth and possibly a slight smell should not be confused, but on the contrary, the trust that the processes are planned and the Dukan diet is selected correctly and their conditions are met.The duration of this period depends on a lot, so it is selected individually.It takes into account the existing weight and the desired body weight after the course of the correct nutrition.The calculation is very simple:
- The duration of the period is 3-5 days with overweight 10–20 kg;
- With an excessive weight of 20 to 30 kg, this period is 5-7 days;
- With an excess body weight of more than 30 kg, the duration of this time is 5-10 days.
But as a rule, the first stage does not take longer than 10 days.In the initial phase of the methodology for losing weight in nutrition, only protein foods are administered.During the "attack phase", the nutritionist recommends taking protein in the form of turkey or chicken (but necessarily the skin removed), veal liver, lean ham, a wide range of sea fishing (in every prepared form: subdued, cooked, grill) and seafood.With Ducan's diet, it is not forbidden to eat chicken eggs, dairy products (low -fat), food with various spices, spices, vinegar, garlic and onions.A prerequisite for the Dukan methodology is used daily as a food supplement to the meat dishes of one and a half tablespoons of Brans made of oats.Maybe in cooking and salt, but in small quantities.Products such as sugar and its derivatives should be categorically excluded throughout the diet of Ducan (in extreme cases they use their replacement substances).
Approximately menu of the "attack level" of Dyukan's nutrition
Breakfast: natural coffee or green tea with sugar substitute, boiled screw and turkey breast.
Lunch: grilled salmon with mustard, casserole made of cottage cheese, Galet Ducan.
Dinner: chicken legs with spicy herbs, yogurt.
The 2nd stage of the diet of Dukan- "Cruise"
As in the first period, the duration of this phase is selected individually.The duration of the diet depends directly on the speed of your metabolism and the speed of reaching the desired weight.The diet in the second phase of Ducan's diet practically contains two types of nutrition: one is protein, the other is herbal.During the entire phase, they alternate alternately, which is formed by overweight depending on the number of kilograms outgoing:
- If the rejected weight is less than 10 kg, this should be the change of "protein proteins" and "vegetables" every other day (the change is permitted in three days and five days later).
- If it is planned to lose weight, the change of "protein proteins" and "vegetables" should be changed in the scheme of 5/5 days.
During this time, Ducan's diet has to use 2 tablespoons of oat bran every day.In addition, it can eat a variety of vegetables in the second phase (the exception is strength - containing strength - these are peas and different types of beans, avocados, potatoes, lentils).It can eat vegetables raw and they cook and bake.It is strictly forbidden to use rice and other muesli - they contain a large amount of strength.
Approximately menu of the "cruise" pief of Dyukan's nutrition
Breakfast: Bran Pancake with Kefir, herbal tea or natural coffee.
Lunch: pepper with meat with vegetables (without a muesli!), Hut cheese casserole.
Dinner: baked rabbits with vegetables, brackets.
It is not forbidden to eat the food in the second stage of Ducan's diet using various spices and spices, spicy pepper, garlic, adjiki, dairy products (including milk) as well as the use of ketchup and starch (1 tablespoon), white or red wine (3 diving extinguishing), cream or coconut (1 tablespoon).But here it should be taken into account that no more than two products can be consumed from the list above.
3. stage of Ducan's diet "consolidation"
This phase of Ducan's diet fixed.At this point, the result achieved to reset additional pounds during the previous stages is determined.And here the duration of this phase depends on the amount of weight loss.You use the calculation scheme: Every ten days of this phase, it is necessary to repair every kilogram lost during this diet.As mentioned above, the Ducan current system is relatively softly recognized as specialists in dietetics.This is particularly good in the third phase, in which "consolidation" can be carried out quite diverse: absolutely all products given in the first stage can use the vegetables in the second phase, every day for some of fruits (exclusion is grapes, cherries and bananas), bread (not 2 pieces), cheese (up to 40 grams) and plates (up to 40 grams).Beans, rice, potatoes, corn, pasta - once in 3 days).During this time, the daily oat reception continues, but by increasing its number to 2.5 tablespoons.In the "consolidation time", the so -called "vacation for the soul" is allowed, that is, you can eat everything you want and your stomach, but not more than twice a week of this phase for 1 food.
Approximately menu of the "consolidation" phase of the Ducan diet
Breakfast: baked beef steak, vegetable salad with 2.5 tablespoons.Lamenting Bran, Natural Coffee.
Lunch: mushroom casserole, seafood salad, grapefruit.
Dinner: "Wilder" rice in vegetables, in foil baked Dorada, green tea.
The 4th stage of the diet of Dukan- "Stabilization"
During this phase, two rules must be observed strictly:
- Daily reception of 3 tablespoons of oat brane;
- Perform a "day of pure proteins" at least once a week.
All other nutritional rules during the period of "stabilization" do not limit the use of a variety of food and do not rule out.
Approximately menu of the "stabilization" stage of Dyukan's nutrition
Breakfast: Baked chest made of turkey with vegetables, fruit salad, coffee.
Lunch: fish casserole, vegetables "garden", soy soup.
Dinner: Cottage cheese with yogurt, fruit, herbal tea, oat brane.
Compliance with the methodology of this diet must last several months, but if necessary, your postulates can be taken as the main system of life.The Ducan diet is varied, easy to use and take over from the body.In addition, you can not only deal with weight loss, but also to the cleaning of the body and the norm of different types of metabolic disorders.Experts notice the high efficiency of the Ducan diet.With the correct approach for this power supply system, a weekly body weight can reach 3 to 5 kg.However, such a result is only possible with the complete and clear implementation of all rules of the methodology in all four stages.It should be noted that Ducan's diet, like all weight loss systems, has its advantages and disadvantages.
Duke diet:
- The basis for Dukan's diet are natural products, so you can safely describe the diet.
- High efficiency of a diet, also with the body refusal of other diets;
- The positive emotional component: the diet is supported by excellent motivation - excess weight disappears from the first few days and very quickly;
- Ducan's diet is not an aggressive and light diet, but very suitable for lovers to eat delicious.
- During compliance with the diet, no restrictions on food are imposed, both temporarily (it is almost always permissible) and in relation to quantitative indicators;
- The simplicity of nutrition enables you to observe your norms everywhere: at work, at home and on vacation.
- Disadvantages of Ducan's diet:
- Ketone bodies are formed in the body during the right diet for Ducan's diet.Keton bodies help to eat the desire to eat what is a positive moment, but again they can cause a high tiredness in the first few days of diet.
- Ducan's diet method is not sufficiently balanced because there can be a lack of different vitamins and trace elements that have to be provided and accepted in the form of vitamin mineral complexes.
- Since the diet of Ducan's diet has a significant lack of fats, DietSotität experts recommend consuming a small amount of herbal fats.
- In addition, Ducan's disadvantages contain the fact that his compliance is necessary to constantly cook food, and this is not always suitable for those who do not really love this activity.